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Chapter 2: Introduction

This manual provides clear and actionable guidance to safely approach training one arm aerial positions. The primary strategy employed to ensure safe training is an emphasis on identifying and activating the stabilizing system of muscles referred to as the “Shelf” in four one arm positions. The four one arm positions covered in this manual are: one-arm neutral, meat hook, reverse neutral, and flag. There is also a bonus section on Nutcracker. Each position presents a specific set of demands that this manual answers with specific instructions in a specialized approach encouraging both efficient progressions longevity in practice.

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